Ham and egg samdwich

Breakfast

Item Rating: 64/100

1 serving (150 grams) contains 300 calories, 18.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		317.5 mg	105%
Sodium		1269.8 mg	55%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	6.3 g
protein		28.6 g	57%
Vitamin D		63.5 mcg	317%
Calcium		238.1 mg	18%
Iron		3.2 mg	17%
Potassium		396.8 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 171 cal (35.9%)

Protein: 114 cal (24.0%)

Carbs: 190 cal (40.0%)

About Ham and egg samdwich

The ham and egg sandwich, a simple and hearty meal, likely originated from Western cuisines as a convenient breakfast or lunch option. It typically consists of cooked ham, a fried or scrambled egg, and bread, often enriched with cheese or condiments. Nutritionally, this sandwich provides a mix of protein, fats, and carbohydrates. A standard serving (without added condiments) can offer about 20-25g of protein, depending on portion sizes, along with iron, vitamin B12, and varying levels of sodium. Its calorie count ranges from about 300-400 calories. With its high protein content, it provides sustained energy and supports muscle repair. However, its sodium content from ham may be significant depending on the preparation.

Health Benefits

• Rich in protein (20-25g per serving) which supports muscle repair and growth.
• Good source of vitamin B12 from ham and eggs, essential for nerve function and red blood cell production.
• Provides iron (around 1-2 mg per serving), important for oxygen transportation in the blood.

Dietary Considerations

Allergens: Contains egg, wheat, milk (if cheese is included)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (if processed ham is used)

Selection and Storage

Store cooked sandwiches in an airtight container in the refrigerator and consume within 24 hours. Reheat thoroughly before eating.

Common Questions About Ham and egg samdwich Nutrition

How much protein and calories does a ham and egg sandwich have?

A typical ham and egg sandwich made with two slices of bread, one egg, and two slices of ham contains approximately 18-25 grams of protein and 250-350 calories depending on the type of bread and ham used. Whole-grain bread can offer additional fiber and nutrients.

Is a ham and egg sandwich suitable for a keto diet?

A traditional ham and egg sandwich is not keto-friendly due to the high carbohydrate content from regular bread. However, you can adapt the recipe by using low-carb or keto bread options to make it suitable for a ketogenic diet.

Are there any health benefits or concerns with eating a ham and egg sandwich?

Ham and eggs provide high-quality protein and essential vitamins, such as B vitamins and choline. However, processed ham may contain high levels of sodium and preservatives like nitrates, which are linked to health concerns when consumed in excess. Choosing nitrate-free and low-sodium ham may be a healthier option.

What is the recommended serving size for a ham and egg sandwich?

One sandwich typically serves as a single portion size for adults. Pairing it with a side of vegetables or fruit can provide additional nutrients while keeping portion sizes balanced for most diets.

How does a ham and egg sandwich compare to similar breakfast sandwiches?

Compared to bacon and egg sandwiches, ham has slightly less fat and fewer calories while still providing similar protein levels. If you use whole-grain bread, a ham and egg sandwich can be a more nutrient-dense choice compared to processed biscuit-based sandwiches typically served at fast food restaurants.

Data Sources & Scientific References